6 sugar myths debunked!
There’s the friend who’ll never eat fruit for fear it’ll ‘make her fat’, the colleague who’s pushing sweeteners like crack, and the health convert who’s drizzling honey on absolutely everything. It’s time we draw the sugar facts from the fiction…
Step away from these so called innocents! These sugar replacements, eaten in a bid to lose weight, have actually been found to cause inflammation, high blood pressure, changes to healthy gut flora and, you guessed it…weight gain!
Sugary foods satisfy your cravings
High sugar foods put stop to our full hormone (leptin) trigger which sends our ‘stop eating’ signals. Amidst the confusion, our hunger hormone (ghrelin) keeps firing its messages and we’re eating again within the hour. Weight gain and obesity may beckon!
Fruit comes with a host of added benefits in the form of vital nutrients and filling fibre – it’s pretty difficult to eat 10 apples in a row! That said, guzzling bottled juices is a problem. Without the fibre, we have empty calories which, through overconsumption, lead to weight gain, obesity and insulin resistance.
Yes, brown sugar may house a few more nutrients than white sugar. Yet brown sugar is simply refined white sugar mixed with molasses. The chemical makeup remains the same, as does the effect on your body. We’re back to fat build up, weight gain, insulin resistance, Type 2 diabetes...
Honey is a real food that’s been accessible to humans throughout history and, in its natural form, has healing properties. BUT honey, found in your ‘sugar-free’ recipes and coating your granola, comprises about 38% fructose – which the body isn’t as efficient at metabolising. This strains the liver and leads to the same symptoms experienced when over-consuming plain sugar. Have in moderation!
Our definition of what sugar is needs to be expanded; it is not just about this white crystallised stuff! White bread, pastry, pasta and fluffy processed high GL carbs all convert into sugar within minutes of being eaten. And by now you know the effects of overconsumption – more weight gain, insulin resistance, Type 2 diabetes and obesity.
Got another sugar question on your lips? Let me know in the comments. Meanwhile, don’t forget to share these truths with the sugar-fiends and fruit-phobes in your life!
Nourishing well wishes,
Angelique
Consult your doctor or health care practitioner for any health problems, and before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.
Part of my work in clinic is to identity and address the root cause which is responsible for the symptoms a client is experiencing. The most common underlying condition I see is unbalanced hormones. Once I noticed that balancing hormones leads to the reduction of so many other symptoms, I knew I had to create a simple plan to help people understand and support their hormones.
Follow the plan
Can you compose a simple cookbook to cook everyday simple normal foods for normal families (not fancy foods) with alternatives to sugars and to help young children to eat better and more nutritiously but in a budget for working class everyday families because I think several families would invest in it, I know I would.
Hello
Thank you for getting in touch! I am busy working on a cook book and your request on simple dishes has been noted, thank you.
I also have an eBook coming out soon which is my 7 day sugar detox. It has everyday easy recipes which I think you will like.
Please check back later or sign up to my newsletter to find out when its live https://angeliquepanagos.com/newsletter/
Hi There, I have bought some Rapadura thinking that this is much healthier for me…..obviously still in moderation! Is this true!
Also, recently becoming vegan I have bought agave nectar. This is also High fructose isn’t it? I should probably avoid this too shouldn’t I?
Your thoughts….Thank you!
Hello
Rapadura is still cane sugar although its unrefined. Sugar is sugar so it will still breakdown in the body in the same way.
You gut feeling is correct. I recommend you stay away from agave nectar, its is highly processed and has a fructose content of over 70%. Not a good option!
You could try coconut blossom nectar or a good quality Canadian maple syrup. Still going to influence your blood sugar levels. But as you said moderation is key! Stick to the 80:20 rule and still only use these occasionally.
I hope you are enjoying your new vegan lifestyle, remember to keep a good balance and have enough plant based proteins.
Hope this helps and please get in touch again if you have any other questions.
Is it just white bread, pasta and rice that are converted to sugar? Can I for example swap to brown bread, pasta and rice to cut out the sugar?
If I buy a gluten free product does that mean sugar free also?
Is it healthy to cut out carbs, dairy and sugar?
Thankyou
Hi Jen,
Great question!
All carbohydrates are converted to glucose (sugar) in the body. This the fuel for the body and is very important!
The white carbohydrates like white bread, pasta and rice are converted into sugar very quickly, resulting in sharp peaks to blood sugar levels. Regular peaks and troughs eventually take their toll, sending your body’s control mechanisms into disarray.
Read more about it here:
https://angeliquepanagos.com/finding-blood-sugar-balance/
Yes switch to the complex carbohydrates like brown bread, pasta and rice (dont forget your beans and pulses). They are slower release and do not create such peaks and troughs, plus they contain more nutrients so they are the ones to go for.
Gluten free unfortunately does not mean sugar free. Not all gluten free products are healthy! Read more about that here:
https://angeliquepanagos.com/7-steps-to-gluten-free
All vegetables are actually carbohydrates, so no, please do not cut out all carbs. We need carbohydrates.
Avoid the white, refined processed carbs. Sugar is not a food group so you can cut out all added sugar and your body can get its fuel, as nature intended, from vegetables, fruit, grains, pulses and from fat too.
Hope this helps?
Hello l hope you can help me. I have hereditary fructose intolerance.
And have been watching with interest,sugar free farm, thinking at last I will learn what I can eat to loose weight as my diet contains no sugars. But the foods actually did contain sugars so it was of no help for me.
Please is there anything you can do to help me.